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  1. Thursday 6/6/19

    PM LCM w/ Trip @ LRRC
    PM Weights @ LRRC

    Swim:

    700 swim every 4th 25 scull w/ SNKL

    10x200 @ 2:50
    4 - pull w/ SP + SNKL
    3 - swim w/ 12.5 UW kick off all walls (these wrecked me going on a 2:50 send off)
    3 - swim D1-3 (2:42, 2:33, 2:26)

    100 EZ
    3x100 @ 1:40 FAST (1:09-, 1:09-, 1:08+)
    100 EZ

    Total: 3200

    Weights:

    3x10 DB shoulder press (10/20#)
    3x10 DB S-arm bicep curl (10/20#)
    3x10 DB tricep extension (10/20#)
    3x10 DB S-arm row (10/20#)
    3x10 DB bench press (10/20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Bit of a reversal today. Trip wanted to swim at noon to avoid the nasty weather moving into Little Rock this afternoon, and there wasn't enough time for me to lift before the swim.
  2. Tough 100's set!

    Being the selfish mom of the year I am, I dragged my kids out of bed at the crack of dawn today so that I could swim with the Masters team and not just do the workout later. Lucky for me they thought it was a grand adventure. I'm sure my daughter will change her tune someday when she has to do morning practices herself!

    Long one today, with a lot of 100's, but I got the rare chance to swim in the outdoor long course pool, so it was a good workout.

    W/U (1200):

    3x200 sw/k/dr by 200

    6x100 - choose either:
    1) odd swim/ even pull @ 1:40 OR 2) all kick @ 2:05
    *I did the swim/pull option

    Main (3000):

    30x100 @ 2:00

    1 - kick
    2 - pull
    3 - FAST no free
    4 - drill
    5 - FAST free

    The way my coach had me do this was to do as written for rd 1, then on rd 2 drop the kick and replace with easy. Rd 3 - 6 drop the pull and replace with easy. So by the end it's really 2x100 easy, 1 fast, 1 drill/easy, 1 fast. I was averaging 1:09 on the 100's but was able to get to 1:08 on the last one. I did a 100 easy at the end, but you may want to do more warm down.

    Definitely treated myself to a big breakfast after this one...

    Total: 4300 (lcm)
    Categories
    Swim Workouts
  3. 6/5-6/6/19 Workouts

    by , June 6th, 2019 at 09:54 AM (Swimming Through Jello)
    Wednesday, 6/5/2019 Garage Lifting

    Hang Snatch + Overhead Squat - 95/1+1x2, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 175/1+1, 185/1+1

    //Over bodyweight snatch again! Little slow but that's good progress for now.

    Pause Back Squat - 135/2, 185/2, 225/2x5


    Thursday, 6/6/2019 Pool Workout

    200 fr/200 IM dr/sw/ 200 k

    10x50 kSLOB/sw x25 o-fr, e-IMO 1:00

    3x100 fr 1:45
    4x75 bk 1:15
    4x50 br 1:00
    4x50 fl/fr :50

    2x100 k V.S.x25 2:30

    100 warmdown

    2400m

    Took too long to get in the pool first thing, and only have a hour on Thursdays. Gotta get in faster. Felt like poop still anyway... better than Monday though I guess.
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